IT'S A HOT ONE OUT THERE

Rochester is not known for hot weather...it is better known for cold weather, snow & ice.  But today it is expected that we will reach 100 degrees F. with a heat index of 105, or at least that is what my step-son just called to tell me :)...he does worry about us!  So, I just looked up the temperature on the net and it says that it is already 92 degrees here, but feels like 103.  I find that pretty strange as when I looked out, it looked to be very windy.  So, I began thinking, how can Senior Citizens protect themselves from the heat if they have to go out.  This is what my research dug up:

• Drink plenty of water throughout the day. Do not wait until you are thirsty to drink.  Drink more than usual. Avoid beverages with caffeine and alcohol. 
• Dress in light-colored, loose-fitting clothing.
• Limit outdoor activities to early morning or evening hours.
• Spend time in air-conditioned areas as much as possible.
• Monitor high-risk individuals by checking on elderly neighbors and children.

1. Know the signs of heat stress, heat stroke and heat exhaustion.  Heat stress includes faintness, painful muscle spasms and cramps and prickly heat caused by a skin rash from clogged pores. Heat stress is caused by loss of fluids and minerals in the body needed for proper muscle function. 
2. Heat exhaustion, which is more serious, includes headache, dizziness, clammy skin, muscle fatigue, chest pain, breathing problems and nausea. Medical attention is necessary if these conditions persist. 
3. Heat stroke is a life-threatening condition that should be considered an emergency. Headache, hot and dry skin, temperature of 103 degrees or higher, rapid and shallow breathing, disorientation and changes in consciousness are all symptoms of heat stroke. The person should be cooled quickly with cold, wet sheets or a cool bath and taken to the nearest hospital.

• Avoid strenuous activity and outdoor activities during the heat of the day.  Save errands or chores until dusk.  
• If you have to go out, wear sunblock, wide-brimmed hats, sunglasses & lip balm when you are in the sun.
• Make trips out in the sun short in duration.
• If you don't have air-conditioning in your home, go to your public library, the shopping mall, the movies or your local senior center, any place that is air-conditioned.  Do not rely on a fan as your primary cooling device during an extreme heat even.
• Take cool showers or baths.
• Take frequent breaks to cool off.
• Eat light meals such as fruit and vegetables--salads.  Each apricots, bananas, cantaloupes, oranges, beans, broccoli, potatoes and tomatoes to increase potassium.
• Don't use the stove or oven to cook as it will make you and your house hotter.
• Check your local news for health and safety updates.

Here's a salad idea for you to keep in mind for these heat waves.  I am basing it on Wendy's new summer salad.

MARILYN'S HOT WEATHER DELIGHT

1 bag Mixed Greens

1/2 pound Fresh Green Beans; washed and stems cut off; cut into thirds

1 can Mandarin Oranges; drained

1 pint Fresh Strawberries; washed, hulled and cut into slices

1 pint Fresh Blueberries; washed with stems taken off

1 cup Shredded Cheese; use your favorite or try a new flavor of cheese

1/2 cup Nuts; use your favorite nut or sunflower seeds or pine-nuts

Your favorite light dressing, if you must (I don't use salad dressings)

Just mix this all up and put into a gorgeous bowl.  Serve it up with some ice cold lemonade and a nice roll.  Now, that is my idea of healthy summer eating!

This recipe is copyrighted by Marilyn Sultar 7/21/2011.  Please ask permission to reprint it.  You can contact me at 1spartica@gmail.com.  Thank you for this courtesy!